Benefits of exercise on your bone health

Low bone mineral density is a weakening of the bones which commonly occurs as people get older. It is most common in post-menopausal women, but can affect younger women and men too. Low bone mineral density makes it much easier to break a bone, even with a minor incident such as stepping awkwardly down a step, or tripping.

Low bone mineral density is usually caused by a variety of factors, including changes in hormones as women go through menopause (or reduced males testosterone levels), inadequate calcium and vitamin D, genetics, and a lack of adequate bone loading across the life span.

Whilst some of these factors are difficult to influence (such as genetics), adequate bone loading can readily be achieved at all stages of life. For young people who are still growing, it is important to engage in a variety of physical activities that expose their bones to new loads as this is what causes bones to adapt and get stronger. This includes sports and activities that involve running, jumping/landing, changing direction and resistance exercises/weights.

A great way to minimise the risk of having low bone mineral density in older adulthood is to develop really strong bones in childhood and adolescence! If you’ve passed this phase then fear not, you can (and should!) still load your bones effectively in adulthood.

For adults, bones still respond well to impact activities (jumping /landing, running with direction change) and weight training. The World Health Organisation recommends at least 150 minutes of moderate intensity physical activity per week for people aged 18-64 years, with at least two strength training sessions per week. For bone health, this strength training needs to be quite heavy, so requires good technique and gradual progression to avoid injury.

For older adults (> 65 years), the maintenance of good bone mineral density is even more important as at this time of life the decline in bone mass is even more rapid. Weight training continues to be very important at this stage of life, again with good technique and gradual progression, and often under guidance of a health or fitness professional to prevent injury.

The risk of falls also increases in this age group due to reduced balance and diminishing eyesight, so additional exercises to improve balance and reduce falls risk are often necessary. This may include Yoga, Tai Chi or specific balance classes.

Overall, it is important to load bones adequately across the lifespan by doing a variety of impact and weighted activities. Try to choose things that you enjoy with the support that you need so that you can keep them up in the long term!